12 Quick Exercises For Female Back Pain

Krki MingApril 29, 20168:00 am

Do you work from home or spend a lot of time in front of a computer? Do you suffer from back pain as a result? Focusing on the following exercises for women will strengthen your core and back, and eliminate back pain.

1. Plank

This move is the cornerstone for core strengthening. Get into a plank position with your palms flat on the ground, your arms extended (or balance on your forearms) and your body in a straight line. Hold this position for around 30 to 45 seconds.

2. Squat

Stand in an upright position with your feet approximately shoulder-width apart. Squat down by moving your hips back, until they are roughly even with your knees.

3. Lunge

Place one leg out in front of the other and lower yourself down until your front knee is bent at a 90-degree angle. Using only your leg muscles, push back up. Switch legs after each set.

4. Hip Press

Lie on your back with your knees bent, your feet flat on the floor. Lift your hips straight up to the ceiling, and then slowly lower back down to the ground.

5. Hip Drop

Get into a side plank position on your forearm, with your top foot slightly in front of the other (your body should be diagonal). Lift your hip up and the drop back down, while maintaining the plank position. Switch sides after each set.

6. Torso Rotation

You can choose to perform this exercise with a ball or weight. If so, grab it with both hands and hold it directly out in front of your chest with your arms fully extended, feet shoulder-width apart. Twist your body to either side, while keeping your feet in place.

9. Mountain Climber

10. Pendulum

Lie down on your back with your legs lifted towards the ceiling, feet together. Extend your arms out from your sides and swing your legs towards the floor on your left side. Swing them back up and over to the right side.

11. Hamstring Runner

This exercise requires a TRX Suspension Trainer. Lie down on your back and hook your heels into the loop. Lift your hips up and alternate your legs a running motion.

12. Crunch

Lie on your back with your knees bent, your feet flat on the floor. Place your hands behind your ears or on your temples and lift your shoulders up towards your knees. Return to the floor and repeat.

Implement these exercises regularly into your workout routine to effectively relieve and prevent back pain.